Stressed Out Flashcards
Are you anxious, sad, lonely, or bored?
Don’t eat to soothe yourself. Take a shower, meditate, or address your problem. If you can’t address your problem right away, do some yoga. You always feel better when you do that!
Are you anxious, sad, lonely, or bored?
Food doesn’t solve the problem. You can tolerate negative emotions without distracting yourself with food! A negative emotion is not an emergency!
What do thin people do when they are anxious, sad, lonely, or bored?
They don’t think of eating to feel better!
Are you anxious, sad, lonely, or bored?
Respond to your negative thinking and solve the problem associated with the emotional upset.
Are you anxious, sad, lonely, or bored?
Label how you’re feeling. Tell yourself, I’m just feeling upset.. I’m not hungry.
Are you anxious, sad, lonely, or bored?
Stand firm. Tell yourself that you’re absolutely not going to eat just because you’re distressed. Remind yourself that you don’t want to strengtehn your giving-in muscle and weaken your resistance muscle by straying from your food plan. Think about how eating at this point will undermine your confidence in your ability to stick with your diet.
Are you anxious, sad, lonely, or bored?
Don’t give yourself a choice. Once you say to yourself with conviction. NO CHOICE… I’m definitely not going to eat, you’ll stop struggling. You will struggle, though, if you waver and say to yourself, I hate feeling like this… I don’t know if I can stand not eating.
Are you anxious, sad, lonely, or bored?
Imagine the aftermath of giving in. Visualize eating. How long do the pleasure of eating really last? Now imagine the rest of the picture. Remind yourself of how many times in your life (dozens, hundreds? More?) you promised yourself you weren’t going to stray from a diet. See yourself getting more and more heavy-heartyed, discouraged, disappointed in yourself. See how bad you feel that you gave in. Pause for a moment. Now that you’ve seen the whole picture, which seems better: eating or not eating?
Are you anxious, sad, lonely, or bored?
Read your Advantages Response Card. Don’t you want to still achieve all those benefits?
If you are about to reach for food when you’re feeling emotional, remember…
emotional eating involves a desire to distract yourself from an unpleasant feeling. When you find yourself eating for a reason other than true hunger, ask yourself, “how was I just feeling emotionally?” Was I feeling sad, lonely, worried, embarrassed, frustrated, angry, guilty? Was I feeling at loose ends, unsettled, bored? Was I trying to avoid something I didn’t want to do?
Am I feeling sad, lonely, worried, embarrassed, frustrated, angry, guilty?
Don’t reach for food. You have to deal with distress in non-food related ways if you want to sustain permanent weight loss.
Am I feeling at loose ends, unsettled, bored?
Don’t reach for food. You have to deal with distress in non-food related ways if you want to sustain permanent weight loss.
Am I trying to avoid doing something I didn’t want to do?
Don’t reach for food. You have to deal with distress in non-food related ways if you want to sustain permanent weight loss.
Am I feeling sad, lonely, worried, embarrassed, frustrated, angry, guilty? Am I feeling at loose ends, unsettled, bored? Am I trying to avoid doing something I didn’t want to do?
Distract yourself. Look at your distract yourself flashcards!
Am I feeling sad, lonely, worried, embarrassed, frustrated, angry, guilty? Am I feeling at loose ends, unsettled, bored? Am I trying to avoid doing something I didn’t want to do?
Drink a soothing no-or low calorie beverage.
Am I feeling sad, lonely, worried, embarrassed, frustrated, angry, guilty? Am I feeling at loose ends, unsettled, bored? Am I trying to avoid doing something I didn’t want to do?
Relax. Meditate. Do yoga.
If I’m upset,
I’ll try to solve the problem NOT by eating. If I can’t focus on problem solving, I can use my mindset and behavioral tools first.
